Space left in the Barbell and Babies class
Know anyone that would be interested in our ladies Re-Spark program?
SA KB/DB Bent Over Row
3 sets of 8 reps per arm
4 rounds
8 KB Clean (L)
12 KB Reverse Lunge
8 KB Clean (R)
12 KB Reverse Lunge
20 Pushups
50/35#
*15 min cap
Warmup & Mobility
SA KB Bent Over [email protected]/Arm
Did negatives- 20, 25, 30
WOD – Orange @20# DB
8 DB HPC (L)
12 Reverse Lunges
8 DB HPC (R)
12 Reverse Lunges
15 Box Push-ups 24”
11:10
I found that just racking the DB on the side that you finished the clean and going right in to reverse lunges worked well. I could have used a heavier DB, note to self.
SA KB/DB Bent Over Row
3 sets of 8 reps per arm
35-40-50 (KB’s)
WOD @ Brown 50#KB
4 rounds
8 KB Clean (L)
12 KB Reverse Lunge
8 KB Clean (R)
12 KB Reverse Lunge
20 Pushups
Time–>9:34
Merci Ingrid!
SA KB/DB Bent Over Row
3 sets of 8 reps per arm
40-50-60# KB
4 rounds
8 KB Clean (L) 40#
12 KB Reverse Lunge
8 KB Clean (R)
12 KB Reverse Lunge
15 Pushups
11:55
SA KB/DB Bent Over Row
3 sets of 8 reps per arm
35#,40#,50#
4 rounds – brown 50#
8 KB Clean (L)
12 KB Reverse Lunge
8 KB Clean (R)
12 KB Reverse Lunge
20 Pushups
Time: 11:19
*15 min cap
SA DB Bent Over Row
3 sets of 8 reps per arm: 15-20-25#
4 rounds (Orange @ 20# DB)
8 DB Hang Clean (L)
12 DB FR Reverse Lunge (alt legs)
8 DB Hang Clean (R)
12 DB FR Reverse Lunge (alt legs)
15 Pushups (2 rounds from toes using slingshot band, 2 rounds using 20” box)
>> 11:14
Merci Ingrid
KB Bent Over Rows x8
35-45-53-70#
WOD @ 53#
9:43
Broke 3rd set of lunges. Pushups got slow on last 2 rounds.
SA KB/DB Bent Over Row
3 sets of 8 reps per arm
35#,40#,45#
4 rounds – brown 35#
8 KB Clean (L)
12 KB Reverse Lunge
8 KB Clean (R)
12 KB Reverse Lunge
20 Pushups
Time: 11:30
SA DB Bent Over Row
3 sets of 8 reps per arm: 12-15-20
4 rounds (12lb DB)
8 DB Hang Clean (L)
12 DB Goblet Squats
8 DB Hang Clean (R)
12 DB Goblet Squats
12 Pushups using 20” box
It was a bit easy doing the Hang Clean with the 12lb weight and thought I didn’t push myself today.
I was fine until I sat down to type for work, which is what I do all day, and my arms were like.. woah.. what do you think you are trying to do??
Thanks Ingrid!!
A KB/DB Bent Over Row
3 sets of 8 reps per arm
30-35-40#
4 rounds
8 DB Clean (L)
12 DB Reverse Lunge
8 DB Clean (R)
12 DB Reverse Lunge
15 Pushups (Box)
25# DB
11:51
First time doing lunges in a long time, used an ab-mat – but felt good to actually get through them (slowly)
Thanks Kevin & Happy Birthday Kristen!
SA KB/DB Bent Over Row
3 sets of 8 reps per arm
35-50-50-50# w/ negative
4 rounds
8 KB Clean (L)
12 KB Reverse Lunge
8 KB Clean (R)
12 KB Reverse Lunge
20 Pushups
50/35# – Used 45#
Time: 9:49
Rounds 2-4… did 7 cleans + short break, last clean into lunges.
PU’s started 8-7-5 for first (2) rounds then it was wahtever i could get.
SA KB/DB Bent Over Row
3 sets of 8 reps per arm
15# DB each set
4 rounds
8 DB Clean (L) (15#)
12 DB Reverse Lunge
8 DB Clean (R)
12 DB Reverse Lunge
15 box pushups (24”)
*15 min cap
9:50 @ home
Plus 31 birthday burpees for Kristen
SA DB Bent over Row
3sets x 8rep/arm
[email protected]# 15/20/25#
4rds
8 DB clean-L (20#)
12 DB reverse lunges
8 DB clean-R
12 DB reverse lunges
15 box push-ups (orange box)
Time- 11.49
SA KB/DB Bent Over Row
3 sets of 8 reps per arm
25-30-35-40# KB
4 rounds
8 KB Clean (L)
12 KB Reverse Lunge
8 KB Clean (R)
12 KB Reverse Lunge
20 Pushups
2 Rounds with 25#KB, last 2 rounds with 35# KB (couldn’t get the movement down so I will be a mess of bruises)
11:33
bent over row
3 set of 8 rep per arm
25 35 50
4 round
8 DB clean 35 #
12 reverse lung
8 DB clean
12 reverse clean
15 push up
time 6:55
SA KB/DB Bent Over Row
3 sets of 8 reps per arm
35-40-45
4 rounds
8 KB Clean (L)
12 KB Reverse Lunge
8 KB Clean (R)
12 KB Reverse Lunge
20 Pushups
with 40# KB
Time 12:00
Thanks Kevin!
SA KB/DB Bent Over Row
3 sets of 8 reps per arm
25 -30-35#
4 rounds
8 KB Clean (L)
12 KB Reverse Lunge
8 KB Clean (R)
12 KB Reverse Lunge
15 Pushups
35#
14:33
Welcome Connor
Basement WOD night
SA KB/DB Bent Over Row
3 sets of 8 reps per arm
50# unbroken
4 rounds
8 KB Clean (L)
12 KB Reverse Lunge
8 KB Clean (R)
12 KB Reverse Lunge
20 Pushups
50/35#
12:00 with 50#
Leisure pace. No one to compete with at home…
SA KB Bent Over Row
3 sets of 8 reps per arm
20# – 25# – 30# – 30#
4 rounds
8 DB Clean (L)
12 DB Reverse Lunge
8 DB Clean (R)
12 DB Reverse Lunge
15 Pushups (floor, box, box, floor)
Blue (almost) – 25# DB. Push-ups from floor, 20″ box, 20″ box, floor)
Time: 13:47
WOD with 35#: had 8 reps left at the cap.
This wod wrecked me!
Rows
35-40-50-60
Wod with 50#
11:58
Push-ups were amazing. No wait. Nope. They were horrible. Struggled from the first round.
SA KB/DB Bent Over Row
3 sets of 8 reps per arm
35-40-50 (KB’s)
WOD @ Brown 35lbs KB
4 rounds
8 KB Clean (L)
12 KB Reverse Lunge
8 KB Clean (R)
12 KB Reverse Lunge
20 Pushups
Time–>14:36 😓
15 PUs
SA KB Bent Over Row
3 sets of 8 reps per arm
20-35-40-45
4 rounds (35# DB)
8 DB Clean (L)
12 DB Reverse Lunge
8 DB Clean (R)
12 DB Reverse Lunge
15 Pushups
12:53
Pushups were limiting.